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The Power of Movement: The Importance of Incorporating Physical Activity into Your Daily Routine

Couple stretching together

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In a day where technology rules, it’s easy to go days without significant physical activity. Between work-from-home culture, social media, television, Doordash, and other conveniences that keep us home and on the couch, why wouldn’t we fall into a sedentary lifestyle? All these developments in the human way of life are relatively new, and each one keeps us from moving in the way our bodies need. A lack of day-to-day movement can lead to many ailments, including depression, pain, and sickness. Here are some of the great benefits of moving your body every day.

Cardiovascular Health

Moving regularly improves blood circulation and lowers blood pressure, reducing the risk of heart disease. High blood pressure leaves you at a greater risk of heart attack in the future.

people power walking with weights

Weight Management

Keeping an active lifestyle helps maintain a healthy weight and prevents obesity. However, the goal of staying active shouldn’t be losing weight to be "skinny".

Bone Health

Movement keeps our bones dense, which reduces the risk of osteoporosis. Osteoporosis causes weak and brittle bones that easily break. 

Energy and Mood

Staying active is an easy way to boost your energy levels. It also releases endorphins, which keep you in a good mood and reduce stress.

Cognitive benefits

Movement enhances cognitive function, memory, and overall brain health.

Quality of Sleep

Regular movement contributes to better sleep patterns.

According to the American Heart Association, 150 minutes, or 2 1/2 hours, of moderate aerobic movement is recommended per week. This amounts to about 30 minutes per day for 5 days a week. Sounds doable, right? Well, Time magazine states that only “20% of Americans [achieve this] and over half of baby boomers report doing no exercise whatsoever…” This recommendation is achievable with just a few lifestyle changes. You’ll be surprised at how much you're motivated to move once the habit kicks in! Here are a few tips that you could use throughout your day to add more movement.

Work Habits

going up the stairs
  • Try using a standing desk like this one.

  • Use a walking pad at your desk if you work from home like this one.

  • If you don’t like a walking pad, try a step machine for your desk instead.

  • Take a walk during lunch.

  • If possible, walk or bike to work.

  • Take the stairs instead of the elevator.

  • Use a large stability ball to sit on instead of an office chair, like this.

Home Habits

  • Try gardening.

  • Use a stationary bike while watching TV.

  • Take your dog out for a walk more often.

  • Get a Fitbit or an Apple Watch to keep track of your steps (10,000 steps per day is recommended)

  • Try an at-home Pilates workout like mine right here.

  • Try some YouTube yoga.

  • If you wanna go big, go ahead and grab that gym membership!

Remember, even small steps toward more movement can lead to significant improvements in overall well-being. So get up and get moving! 


(2) Get up and move: benefits and tips for daily movement - Qardio.

(4) 10 Everyday Habits That Help You Stay Active - Verywell Fit.


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